10:00 jump rope & freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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For 10:00, your choice squat or power, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 1 snatch, 80-90% 1RM
Odds: 1 clean, 80-90% 1RM
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AMRAP in 20:00 w/a partner, trade off as desired by only 1 partner works at a time:
800m run
40 kettlebell swings
40 burpees
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Snatch, build to a heavy single for the day
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3 sets:
30 wall balls, 20/14 to 10
20 CTB pull-ups
1:1 work:rest
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3 rounds not for time:
30 band good mornings
10-15 handstand push-ups or 3-6 wall walks
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/moderate kettlebell snatch + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled fun or make-up conditioning work if not in tomorrow
3 sets not for time:
3-5/leg pistols or shrimp squats
1-5 bar muscle-ups
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A. Axle front rack walking lunge, 3 x 15m; 2:00 rest
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For time:
50 toes-to-bar
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AMRAP in 5:00:
Double-unders
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3 sets:
:20 prowler sprint outside
3:40 walk rest
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Optional not for time:
400-800m sandbag or med ball carry, switch sides every 100m
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]
Every :90 for 15:00 (5 sets of each):
1st: front squats, 20X1 – first 2 sets are doubles, last 3 singles building to a heavy rep
2nd: :45 jump rope technique work
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3 rounds for time:
300m run
30 air squats
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3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 nose-to-wall or tripod hold
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
For 10:00, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 power snatches, 75-85% 1RM
Odds: 2 power cleans, 75-85%
+
For time w/partner, trade off as needed w/only 1 working at a time:
80 DB ground-to-overhead or med ball to shoulders
100 row calories
120 burpees
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
